Training Log Archive: Forest DemonIn the 7 days ending Mar 29, 2015:
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Sunday Mar 29, 2015 #
Note
(sick) (rest day)
Cough still lingering though, and chest a bit tight.
Saturday Mar 28, 2015 #
Note
(sick) (rest day)
Friday Mar 27, 2015 #
Note
(sick) (rest day)
Thursday Mar 26, 2015 #
Strength and Conditioning 1:00:00 [0]
2x10 Kettlebell hip hinge (20kg)
10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Broomstick mobility
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
3x3 Back squat (5x50 warm-up, 90kg)
8x Split jumps between sets
3x3 Weighted pull-ups (17.5kg)
4x4 Babby hurdle jumps between sets
3x3 Bench press (5x40 warm-up, 50kg)
6x Lateral dots track between sets
12+12 Step up (20kg)
Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60 seconds between sets.
Plank with side touch
Pilates leg
Toe touches
Side plank pulses
Dead bugs
Bicycle crunches
Getting ill, could feel it in my throat and had a crap sleep. Thankfully it was a reduced session.
Note
(sick) (rest day)
Throat hurts, head hurts, leg hurts (for some reason).
Crap timing to get ill, hopefully can kick it before next week with a weekend of nothing but rest.
Wednesday Mar 25, 2015 #
Cycling 10:13 [2] 3.28 km (19.3 kph)
ahr:122 max:145
Orienteering 11:20 [4] 2.47 km (4:35 / km) +28m 4:21 / km
ahr:160 max:179
Orienteering 14:53 [4] 3.13 km (4:45 / km) +87m 4:10 / km
ahr:161 max:174
Run 19:42 [2] 3.7 km (5:19 / km) +63m 4:54 / km
ahr:131 max:147
Orienteering 9:49 [3] 2.11 km (4:39 / km) +42m 4:14 / km
ahr:151 max:161
Run 14:09 [2] 2.82 km (5:01 / km) +50m 4:37 / km
ahr:136 max:150
Cycling 12:01 [1] 2.86 km (14.3 kph) +35m
ahr:102 max:126
Tuesday Mar 24, 2015 #
Strength and Conditioning 1:00:00 [0]
2x10 Kettlebell hip hinge (16kg)
2x10+10 Monster band walks
6+6 Single leg box squat
10x TRX row
2 lengths Spiderman crawl
Few overhead squats
6x Hopscotch
6x Z jumps
5+5 Single leg Z jumps
5x Hopscotch w. jump and turn
8x Split jumps
4x4 Babby hurdle jumps
10x Lateral dots track
Agility ladder
2x 1 in each
2x 2 in each
2x Lateral
2x Hopscotch
2x In-out
2x Ickey shuffle
2x Reverse ickey shuffle
Various drills (Heel flicks, bum squeeze, high knees, ostrich)
3x3 Back squat (5x50 warm-up, 107.5kg)
3x3 Weighted pull-ups (20kg)
3x5 Romanian deadlift (5x47.5 warm-up, 85kg)
Cycling 12:10 [2] 3.2 km (15.8 kph) +85m
ahr:120 max:163
Run 34:50 [4] 5.97 km (5:50 / km) +21m 5:44 / km
ahr:150 max:189
The spirit is willing, but the flesh is weak. Legs absolutely wrecked from this morning, feeling very heavy.
1: 0.39km: 01:15 (3:12/km)
2: 0.40km: 01:15 (3:08/km)
3: 0.40km: 01:16 (3:10/km)
4: 0.40km: 01:17 (3:12/km)
5: 0.40km: 01:17 (3:12/km)
6: 0.41km: 01:18 (3:10/km)
7: 0.40km: 01:19 (3:17/km)
8: 0.40km: 01:18 (3:15/km)
9: 0.41km: 01:21 (3:18/km)
10: 0.41km: 01:20 (3:15/km)
11: 0.41km: 01:21 (3:18/km)
12: 0.42km: 01:10 (2:47/km)
Actually had someone to run with for once, with Stephen and Jack not far behind on the reps. At least, until they stopped after 8, at which point pace started to drop off a cliff even more than it had been already.
Persuaded to run with the boyz on the last rep, so obviously it was a total banter rep. Managed to beat Mark and Sasha, but nearly died doing so.
Run 16:44 [2] 2.63 km (6:22 / km) +44m 5:52 / km
ahr:127 max:140
Cycling 8:29 [2] 2.97 km (21.0 kph) +28m
ahr:120 max:137
Monday Mar 23, 2015 #
Cycling 9:29 [3] 3.17 km (20.1 kph) +63m
ahr:143 max:164
Run 49:45 [3] 9.32 km (5:20 / km) +195m 4:50 / km
ahr:142 max:174
Cycling 8:22 [2] 3.16 km (22.7 kph) +35m
ahr:123 max:138